CrossFit Workout Of The Day 12/10/2018

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CrossFit:

Strong and Shredded Portion today are both 23:

STRONG:

Deadlift Cycle Week 14: 3 x 3 x 90% (3 sets of 3 reps at 90% of 1RM)

Alternate with sets of 3 strict weighted Dips

SHREDDED:

7 minutes to Warm up to starting weight, then:

EMOM16:

M1) 1 Minute Max Reps Sumo Deadlifts at a moderate weight

1 min rest

M2) 1 Minute Max Reps push-ups (Please use the most difficult LM standard you can maintain)

1 min rest

Then:

AMRAP12:

15 Pull-ups (5 Strict +10 Kipping)

15 step down Box Jumps 24/20

rx+: 30/24 & C2B for the kipping

Optional Extra Work for the week:

If you believe you will make it past the single arm russian KBS KB test, begin practicing the technique on the KB swing snatch

Practice and try to determine where you will fall on LM Upper Body Push

3×5 Heavy Weighted Strict Pull-ups

3×10 Moderate weight Pistols (unweighted if necessary)

3×10 reverse hypers @moderate weight (especially if you are doing the deadlifting cycle)

2x3000m row*

rest 3 minute between efforts

*row these at the pace that is 2 levels above your LM row test. (If rowed black, row these sub 1:57)

Do Tuesdays oly with the opposite movement

QuickFit:

In 15 minutes:

Bike 50/35 calories, then complete amrap for remainder of time.

5 Devils Press

15 Abmat Sit-ups

CrossFit Workout Of The Day 12/7/2018

By: 0

CrossFit:

22 minutes:

STRONG:

-Complete these percentages for both Strict Press and Front Squat

-Please partner up and go back and forth from front squat and strict press

-Front Squat Bars have priority on the racks. Strict press bars should come from the floor

-For front squat, please add 30lbs to your 1rm and calculate these percentages off of that number

-For press, please add 15lbs to your 1rm and calculate these percentages off of that number

Week 1 Cycle 4

65% x 5

75% x 5

85% x 5+

SHREDDED:

Warm up to starting weight, then at 6 min mark:

EMOM16:

M1) 1 Minute Max Reps Double DB/KB front Squats 1 Min Rest

M2) 1 Minute Max Reps Devils Press

Then:

Fun Chipper Friday?

rx:

50 Burpees

40 CnJ 95/65

30 Push-ups

20 Thrusters 95/65

100m overhead plate sprint 45/25

rx+:

For Time w/ 15 min cap:

15 Muscle Ups

20 Thrusters 115/75

30 HSPU

40 CnJ 115/75

50 Burpee Pull-ups

CrossFit Workout Of The Day 12/3/2018

By: 0

CrossFit:

Strong and Shredded Portion today are both 23:

STRONG:

Deadlift Cycle Week 13: 3 x 5 x 85% (3 sets of 5 reps at 85% of 1RM)

Alternate with sets of 5 strict weighted Dips

SHREDDED:

7 minutes to Warm up to starting weight, then:

EMOM16:

M1) 1 Minute Max Reps Deadlifts at a moderate weight

1 min rest

M2) 1 Minute Max Reps push-ups (Please use the most difficult LM standard you can maintain)

1 min rest

Then:

AMRAP12:

24 KBS 53/35

24 TTB

Optional Extra Work for the week:

Practice and try to determine where you will fall on LM Upper Body Push

3×10 Moderate weight Pistols (unweighted if necessary)

3×10 reverse hypers @moderate weight (especially if you are doing the deadlifting cycle)

3x2000m row*

rest 2 minute between efforts

*row these at the pace that is 2 levels above your LM row test. (If rowed black, row these sub 1:57)

Do Tuesdays oly with the opposite movement

QuickFit:

In 15 minutes:

Row 1000m, then complete amrap for remainder of time.

10 Pull-ups

15 Wallballs

20m Sled Drag heavy

CrossFit Workout Of The Day 11/30/2018

By: 0

CrossFit:

22 minutes:

STRONG:

-Complete these percentages for both Strict Press and Front Squat

-Please partner up and go back and forth from front squat and strict press

-Front Squat Bars have priority on the racks. Strict press bars should come from the floor

-For front squat, please add 20lbs to your 1rm and calculate these percentages off of that number

-For press, please add 10lbs to your 1rm and calculate these percentages off of that number

Cycle 3 Week 4

40% x 5

50% x 5

60% x 5

This week is a deload week for the 5/3/1 cycle. Once you have completed these 3 sets, please drop weight and jump into shredded

SHREDDED:

Warm up to starting weight, then at 6 min mark:

EMOM16:

M1) 1 Minute Max Reps Single arm Dumbbell Thruster at Moderate weight (switch arms @30s) 1 Min Rest

M2) 1 Minute Max Reps Floor Wipers

Then:

Fun Chipper Friday?

For Time w/ 13 min cap:

50 Wallballs

1 Lap Farmers Carry

Bear Crawl 5 Down and Backs on a 10 black mat length in gym. 2 Down and Backs HS Walk is rx+)

50 HSPU